It's our final episode. It’s in a different format. John, Sheila and Elise each do a final sign off. Sheila and Elise tell us what they got out of making and listening to the podcast. John talks about the original objectives and how things changed over time. Conversations with amazing co-hosts and guests felt like getting a wellness degree of sorts. He refined his practical approach to achieving wellness and balance, then developed his strategic approach. It feels like the right time to stop. We thank each other and our listeners for what we made and enjoyed together.

1. We view discipline as a skill, not a trait. It’s not something you're born with or without — it's something you can build with practice, like a muscle that grows stronger with use. Setbacks don't define your discipline; persistence does. Learning to forgive mistakes and keep trying helps you stay focused on long-term goals, making discipline more sustainable. 2. Interview – Richard Ellis emphasizes that workplace wellbeing fosters psychological safety, empowering employees to be creative, make mistakes, and fully engage. This supportive environment leads to reduced absenteeism, higher retention, and improved productivity. Organizations that invest in wellbeing programs often see a return on investment (ROI) between 1:5 and 1:10. His approach includes running tailored surveys to identify specific challenges and desires within a workplace, followed by customized programs integrating education, coaching, and strategic planning. These programs don’t just make employees feel better—they translate into measurable business gains. Richard also underscores the value of a long-term strategy and behavior-focused coaching, ensuring sustained improvements and adaptability over time. Rather than one-off workshops, he promotes 12-month commitments to ensure impact and accountability. 3. Running Popup – John had a surprising thought – that he is ready to die – leading to a feeling of lightness and upliftment. This realization transformed his perspective. He now views each moment as a precious bonus, embracing life with renewed appreciation and joy.

1. In To Have and To Hold, Molly Millwood highlights how oxytocin deepens female bonds. Elise found this illuminating, relating it to her strong friendships and the emotional relief they provide in motherhood. Sheila affirmed this from personal experience, stressing the unique support women give each other—especially through life’s tougher transitions—making the science behind those connections feel all the more real. 2. Interview – Richard Ellise defines burnout as a state of chronic exhaustion, detachment, and a reduced sense of accomplishment. It often results from a mismatch between a person’s values and their work environment, combined with excessive workload, lack of control, and insufficient recognition. Burnout emerges gradually, not from a single stressful event, but from persistent demands that overwhelm an individual’s capacity to cope. To recover, individuals need time to rest, realign with their values, and reconnect with supportive relationships. Prevention involves creating healthier work environments, promoting autonomy, ensuring fair treatment, and fostering a sense of community. Recognizing early signs and setting boundaries are also crucial strategies. 3. Move That Body – According to David Amerland, setting fitness goals can drive progress and keep individuals accountable. Yet, he highlights the need to be kind to oneself, especially when targets are not met. This approach helps prevent discouragement and promotes a sustainable, enjoyable fitness journey, ultimately benefiting mental and physical health

1. We explore how meaningful pursuits start with mastering basics. Whether it's music or another passion, developing core skills leads to competence. As excellence becomes attainable, individuals may experience a flow state—complete absorption in the task. This state not only enhances performance but also contributes significantly to overall well-being and satisfaction. 2. Interview – According to David Amerland, sustainable health and fitness approaches create habits that endure, reduce mental and physical stress, and support a balanced life. He critiques intense programs for being unsustainable and emotionally draining. In contrast, he proposes routines like daily walks, balanced meals, and flexible workouts that fit one’s lifestyle. He also stresses mental health, urging listeners to stay patient and kind to themselves. These methods build confidence and help establish a healthy relationship with fitness over time. 3. Flipside of the Coin – John and Sheila discovered that adjusting their lifestyle and activities to suit each other’s preferences enhances their relationship. There are lots of times when a change in course makes sense and works well. We talk about a few examples.

1. Elise chats about connections she feels with her newborn son. It includes connection through shared rhythms and unspoken cues. She was surprised by their synchronized waking times and how her presence alone calms him. Watching his fascination with everyday objects reminded her to slow down and find wonder in simple, overlooked moments. 2. Interview – We interview Ryan Bush. He saw a gap in how people train their minds compared to their bodies. While society embraces physical fitness routines, there's no equivalent for deliberate mental development. He created Mindform to fill a void, initially as an online platform for members. It offers a structured, intentional way to "work out" the mind for clarity, strength, and long-term growth. Members range from founders and creatives to systems-oriented professionals—people motivated by curiosity and intentional living. Entry is through application then invitation, fostering a high trust, aligned community. Features include structured dialogue between members, online information and workbooks, apps, and more. Mindform enables individuals to gain mastery over their cognitive lives, allowing them to think independently, live deliberately, and create work of enduring value. 3. Running Popup – John realized that wellness is a byproduct of living an active life. Instead of chasing wellness, he focuses on performing balanced activities that foster wellness naturally in different areas. It’s helping him get closer to understanding and feeling of “life in every breath”. It's more about living and less about asking how it's working.

1. Sheila an Elise explore eight ways to display emotional intelligence, including showing empathy, trusting others, pausing before reacting, and asking questions to avoid assumptions. It emphasizes owning mistakes, expressing gratitude, lifting others up, and keeping promises. Each habit fosters stronger emotional connections, encourages personal growth, and creates healthier, more supportive relationships both personally and professionally. 2. Alternative to Interview – It has been great to speak to many people over three years of podcasting. It helped John Webster formulate a strategic plan for wellbeing. John’s strategy is guided by the acronym "GET" Wellbeing: Grow, Embrace hard work, and Together. He envisions growth as striving for a well-rounded life, embraces hard work as essential for true fulfillment, and believes in the power of community for collective and personal wellness. This strategic plan supports his action-oriented three-step approach: first, identify the wellness areas that are personally meaningful; second, engage consistently in activities that nurture each category; and third, conduct regular wellness check-ins to stay balanced and mindful. His framework is both visionary and practical—offering a high-level purpose while encouraging everyday actions. By blending strategic thinking with actionable habits, John ensures that wellbeing is not just an abstract goal but an evolving, lived experience. 3. Move That Body – David Amerland talks about the art and science of breathing – breathe better - live better. David unpacks the impact of proper breathing techniques on our physical and mental wellbeing. Inhaling through the nose and exhaling through the mouth can transform your oxygen intake, especially during prolonged activities. Hear about the importance of diaphragmatic breathing and get practical techniques such as the 'double sigh' to enhance your oxygen flow and reduce stress

1. Riley raises a topic that touches on mental health and criminal law – not guilty by reason of mental disorder, sometimes referred to as the insanity defense. Is there balanced approach that considers the rights of both criminals and victims? Does the stigma surrounding mental illness affect how we navigate the complexities of mental health in criminal cases? 2. Interview – We chat with David Amerland, the author of Built to Last and other books. We talk about the benefits of personal responsibility. It isn’t just a value—it’s a mindset that reshapes life. The moment that truth became clear, everything else began to shift for David. Physical exercise was the entry point. It demanded effort, consistency, and resilience, but what it really developed was ownership—of time, choices, and mindset. That ownership spilled into every area: better thinking, more balanced emotions, improved decision-making. Life stopped feeling chaotic because internal control took priority over external noise. Responsibility meant understanding that nothing truly changes until it’s faced and owned. It’s not about being perfect—it’s about showing up and being honest about the work needed. Taking responsibility isn’t easy, but it brings clarity, stability, and power. And over time, that steady practice leads to a better life—not because circumstances get easier, but because we become stronger, more capable, and more in tune with who we truly are. 3. Flipside of the Coin – Sheila found a post about different love languages: physical touch, acts of service, gift giving, quality time, and words of affirmation. Misunderstandings arise when love expressions don’t align. What do listeners think? How might understanding love languages transform things we miss into meaningful expressions of affection?

1. We ask Elise about experiences as a new mom. Life after having a baby reshapes daily routines and social connections. The spontaneity of outings, casual conversations at work, and personal autonomy are often replaced with meticulous planning. Though rewarding, the shift can be isolating at times. Baby groups and neighborhood walks provide brief but meaningful social interactions that help bridge the gap. 2. Interview – Guitarist JD Smigelski shares a raw account of managing depression, anxiety, and imposter syndrome throughout his life and career as a professional musician. Touring intensifies these struggles—despite being constantly surrounded by people, feelings of isolation persist. Through trial and error, JD moved from medication to more natural coping strategies like staying active, spending time in nature, and practicing present-moment awareness. Music, while therapeutic, also exposes his emotional state, forcing him to confront what he feels rather than hide it. 3. Running Popup – I like the expression, “Live Life in Every Breath”, but what does it mean in practice? I'm learning that it means appreciating what I have now, like my home and its view, without fretting about potential future losses. It's about enjoying today and trusting that I'll handle tomorrow when it comes.

1. We wonder about a possible shift in social media habits, exploring what we see as a decrease in posting and the increase in passive consumption on TikTok and YouTube, including privacy concerns and the desire to be more present in real life. 2. Interview – Ryan Bush explains Nietzsche’s concept of “beyond good and evil” as an invitation to escape conventional moral frameworks that divide the world into absolute rights and wrongs. Traditional morality can be dogmatic, rigid, inherited and reductionist—often based on unquestioned assumptions that reward obedience over understanding. Ryan sees these systems as creating intellectual stagnation by discouraging critical thinking and nuance. Instead, drawing from Nietzsche, he prefers evolving our values through personal reflection and philosophical courage. Ryan encourages moving past dogmatic moral binaries toward a more dynamic, context-sensitive approach to ethics—one that evolves with insight and experience. 3. Move That Body – Gardening not only beautifies your surroundings but also serves as an excellent exercise routine. The physical tasks involved, such as raking, lifting, and cutting, help you stay fit while enjoying the fresh air and the rewarding sight of your hard work.

1. We discuss the seven wonders—seeing, hearing, touching, tasting, feeling, laughing, and loving—and how they shape our experiences. The conversation highlights how technology and daily routines often disconnect us from these senses. By sharing moments of wonder, we reflect on the importance of presence, mindfulness, and truly engaging with the world around us. 2. Interview – [Artistic Wellness] Our guest, Member of Parliament Mike Morrice, tells us about his initiative to reform arts funding to support artists, galleries, performance centers, cultural events and community displays. He discusses the gaps in current government programs, which often provide only short-term relief rather than long-term sustainability. He is seeking fair compensation for artists, improving grant accessibility, and ensuring that creatives from all backgrounds receive equitable support. By working with industry leaders, policymakers, and grassroots organizations, he aims to shift the conversation around arts funding, demonstrating that investment in the arts benefits not only artists but also communities, local economies, and Canada’s cultural identity. 3.Flipside of the Coin – We contrast the passionate, impulsive nature of young relationships with a more thoughtful, experienced approach when we’re older. What if couples could combine youthful passion with a mature wisdom? The best of both worlds.

1. We discuss whether believing in success makes it more likely to happen. While some see it as a placebo effect, a positive mindset can boost motivation and persistence. Through examples from sports, job applications, and daily life, we explore how belief influences actions and agree that optimism often improves outcomes, even if it doesn’t guarantee them. 2. Interview – Tom Swales addresses the role of self-awareness in preventing injuries. He explains how many injuries stem from unnoticed, repetitive movements and how simple self-checks—like assessing posture, flexibility, and balance—can reveal potential issues. We explore how small daily habits, such as sitting on the floor and mindful breathing, improve movement and reduce tension. Tom introduces his quick self-awareness movement scan, designed to help individuals maintain mobility efficiently. He also shares how reconnecting with art enhances focus and creativity, demonstrating the broader impact of self-awareness on both physical and mental well-being. 3. Running Popup – A recent article accords with my experiences - Pursuing happiness can make people unhappy. I see happiness as one emotion among many. I prefer to savour happiness when I feel it (it’s often fleeting), rather than chasing it. It works better for me to be intentional about doing activities that foster areas of wellness. 4. Starving Artist – Cameron is focusing on his corner of the world amidst global challenges. He’s collaborating on a new song (True North Frame of Mind) and his separate Shania Twain and Bruce Springsteen tribute bands. He’s excited to record some of his own music and to play live for the soundtrack of the short film "Fire Escape," with the album launch on April 4th.

1. We discuss how true power aligns with strong leadership, focusing on key traits: staying calm, speaking less, observing more, showing respect, moving in silence, making eye contact, managing time effectively, and thinking before speaking. These qualities help leaders gain respect, enhance communication, and navigate challenges, making them more effective in both professional and personal interactions. 2. Interview – It started with a thought a couple years ago—I wanted to write about Canadian resilience. I wrote lyrics, and Cameron shaped them into something more structured. When it came to the music, we had two choices: folk or arena rock. We chose rock for its energy. Cameron brought the melody to life, and after some studio magic, we had a complete song. The process didn’t stop there; we had to register it, distribute it, and get it onto streaming platforms. Seeing True North Frame of Mind go from an idea to a finished product was an incredible experience—and one we’ll cherish. 3. Move That Body – We explore how proper nutrition complements movement, highlighting foods that support various health benefits like digestion, focus, and hydration. Recognizing food as fuel, we emphasize balance, incorporating superfoods into daily meals to optimize physical wellness and ensure long-term health benefits through intentional dietary choices.

1. We discuss the importance of lifelong learning for intellectual wellness. Exploring new skills, books, and experiences broadens horizons and builds character. From mastering sourdough to learning instruments, every challenge fosters growth. Curiosity enhances conversations, deepens connections, and keeps us humble. Rather than aiming for expertise, the joy lies in continuous discovery, making life richer and more fulfilling. 2. Interview [Artistic Wellness] – We interview guitarist J.D. Smigelski. He shares his journey, starting guitar at age 11, influenced by his parents’ diverse music taste and local jam sessions. He discusses his early performances and transition into professional touring. J.D. describes the highs and lows of touring—long drives, exhaustion, and technical mishaps contrasted with thrilling performances, such as opening for Nickelback before a massive crowd. We explore artistic wellness, with J.D. emphasizing music’s impact on mental health. He admits to struggling with mental wellness but finds stability in staying busy, learning new skills, and embracing challenges. We reflect on the importance of engagement over actively seeking happiness. 3. Flipside of the Coin – We’ve learned that spending time apart in a relationship can strengthen the bond by fostering independence and appreciation. Engaging in personal interests, like a yoga retreat, enhances well-being and refreshes the relationship. Absence truly makes the heart grow fonder, and maintaining individuality contributes to a healthier and more fulfilling partnership.

1. Riley is being worn down by hustle culture. John wonders whether what’s driving the work makes it either hustle culture (not great) or rewarding hard work. 2. Interview – Sue Willougbhy lives a well-rounded live. It’s included fun and challenging things like being a DJ, a stand-up comic, a boxer and a roller derby referee. Diverse life experiences get her out of her comfort zone. It’s not easy to get out of your comfort zone and try new things. Part of it is understanding why you feel stuck. Are you really not happy with your life? Is it that you want to try something new and you just don’t know where to start? You can take little bites when they try something new. Sue calls them tortoise steps. If you watch a tortoise, it steps then stops then steps then stops. Just do something different – one thing – every day for a week and see how that feels. Being well-rounded helps her to develop resilience. It took a long time for her to realize, “Oh, that was a lesson that I needed to learn.” It’s not about having a thick skin. It’s not about deflecting. It’s about having an experience, taking it in, sitting with it, then realizing, “Oh, that makes sense.” 3. Running Popup – John discloses a secret project he mentioned in 2024. It felt great and changed his perspective to find and organize old computer photos and docs over the years.

1. We talk about some financial wellness ideas. Financial / economic wellness is very important to our wellbeing. It’s a good idea to learn how things work. 2. Interview – We’re joined by Canadian Member of Parliament Mike Morris, who’s working to get 2-way all-day GO train service between Kitchener-Waterloo and Toronto. We can build more lanes on a busy highway like the 401, but that doesn’t solve the congestion issue. There are many advantages to train versus car travel on a busy highway. GO train travel is less stressful, cheaper and more reliable timing wise. In Ontario, vehicle emissions are the largest emissions source. In order to reduce emissions and to see the Go train adoption rates increase, we need to build transit in a way where more people will make the choice to use it. They need to see that it’s cheaper, more convenient, and more enjoyable. 3. Move That Body – When it comes to healthy habits, boring is cool. Elise found a list of “boring” things we can do that work wonders.

1. Reading fiction benefits our wellbeing. Examples include breaking from the world of data and social media, and sharing experiences of characters vicariously. 2. Interview – Tom Swales talks about the importance of belief systems in the physical rehabilitation process. You see it in your head before you can do something. If you can see yourself doing it, then you’ve already pre-set your biology and nervous system and psychology that you have an end goal. You just need to reverse engineer how to do it. Then you need to find the best way to do it without hurting yourself. That’s where health professionals and coaches come in. Mindset is important. People who have more of a positive outlook will have far less pain than someone who has a negative outlook. When Tom kids say I can’t do something, he tells them, “If you believe you can, you’re right. If you believe you can’t, you’re right. Either way, you’re right. I’d rather that you choose that you can, then find out if you cannot and then make adjustments.” 3. Flipside of the Coin – Sheila said a couple years ago that she would start saying “no” sometimes, because she always said “yes” when asked to do things. It took time, but she’s finally starting to do that and to see the benefits.

1. Elise found a list of lessons that people learn too late in life. 2. Interview – We interview Sue Willoughby, who does Equus coaching – life coaching using horses as coaching partners. Horses provide an amazing feedback loop for her clients. Sue finds coaching opportunities by watching the clients and the horses interact. Horses are prey animals and herd animals. They look to their herd mates for feedback. They’re constant assessing their surroundings. When you’re in the presence of a horse, you’re part of their herd. They’re looking to you to see and, more importantly, to feel what they’re getting from you. The horses act as mirrors. If someone is trying to hide an emotion, or acting as if they’re not afraid, you can’t hide those things from horses. If someone is going through something, the horse will relax after the person can settle down and become more grounded and be in touch with what’s really going on with them. The horse will come over and interact. They are no longer threatened and feel comfortable. 3. Running Popup – It was unexpectedly hard to stay disciplined about running in a way that was easy. That led to thoughts about different types of discipline we learn through running.

New episode available today. 1. Living in a clean house makes us feel better. We talk about keeping it clean, decluttering and a connection to our wellbeing. 2. Interview – We interviewed Dr. A. Wade Wilson about mental performance on Episode 135. This week, he’s back to tell us about the launch of the online resource called The Mentor Magazine. It bridges the theory-to-practice gap, by providing athletes and others with mental performance insights. Coaches and parents and supporters can create a positive environment and a sense of psychological safety, where performers/ athletes can make mistakes without being ridiculed. They can foster a positive learning environment. They can help athletes to learn about imagery and visualization, to show how they can reframe their self-talk to boost their confidence or manage their emotions or show how to create more self-awareness. There are many ways they can help influence and have a good impact. 3. Move That Body – three wins we can achieve each day to feel great.

New episode available today. 1. We found a post about the kinds of people it’s good to be around. 2. Interview – Dr. Tracy McCarthy talks about practical steps we can take in the context of functional medicine. Reducing inflammation is important. Eating an anti-inflammatory diet is a good place to start. Stay away from foods that are universally inflammatory to everybody, for example highly processed foods with lots of sugar or highly damaged fats. Some foods are inflammatory to some people and not others. Another tip is to eat nutrient rich foods, such as organic proteins and food that will fuel you and has lots of vitamins. Exercise helps reduce inflammation, but there’s a caveat. You need exercise in the right dose. It’s a stressor if it’s too much and it’s a stressor if it’s too little. You need the sweet spot. The microbiome includes bacteria, fungi and more. Microbiome bacteria are doing many jobs for us. We co-evolved with them. We need the right kind of microbiome. 3. Flipside of the Coin – John and Sheila share their initial impressions after becoming grandparents for the first time.

1. Riley got a new wearable fitness tracker. How do they affect us, especially when it comes to fitness and whether we can disconnect? 2. Interview – Cris Duval and her family experienced tragedies and challenging situations. She realized that it’s possible to reframe something that is hard into something that is positive. There’s something positive in every single event that happens, even if you need to slice things very thin. That’s what she looks for – the positive. There is a dramatic positive impact on our brain when we accomplish a hard thing. Resilience includes an ability to bounce back after hard things happen. We should think about our resilience in life, including about challenges that we can give ourselves to increase our ability to do hard things. Growth is important and it happens when you get out of your comfort zone and do something you haven’t done before, or is difficult for you. 3. Running Popup – A recent interview about functional medicine led to a new approach to wellness – functional wellness and balance. 4. Starving Artist – Cameron is off to a fresh start as 2025 kicks into gear.